【豬肉熱量全攻略】- 營養生Negimen

【豬肉熱量全攻略】豬肉是餐桌上很常見到的食材，泰式炭燒豬頸肉、韓式五花腩燒烤、中式鹵水豬耳、港式豬扒飯等等。豬的每一個部位都可以在菜單上發揮的淋漓盡致，但大家又知不知道豬的哪個部份的熱量和脂肪含量是最高呢？

很多人都會認為最肥的肯定是五花腩，那一層層的肥膏和油脂肉眼可見，但其實五花腩的熱量和脂肪含量只是排第二。有另一個豬肉的部位的脂肪和熱量都比五花腩高出多於一半，那就是豬頸肉！一碟香噴噴的炭燒豬頸肉吃下去乾身又不油膩，肉眼完全看不見豬頸肉中的脂肪。但其實100g 的豬頸肉就有655kcal和70g的脂肪，而100g的五花腩只有517kcal和53g 脂肪，可見豬頸肉的脂肪量比五花腩足足多出1.3倍。

營養師提提您：加進餸菜中的調味料也會影響其熱量和脂肪量，很多的醃肉都用到高油、高鹽和高糖來調味。建議選擇天然食材調味，例如薑、蔥、洋蔥、黑椒等。另外，盡量選擇煮食方法例如清湯、蒸、或者平底鍋快炒。

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【Explore the nutritional value of pork cuts】Pork is a popular ingredient in different cuisines, for example thai style bbq pork jowl, chinese style marinated pig ears, hong kong style baked pork chop rice etc. However, are you aware of the nutritional value in different parts of pork cuts?

Many people may think pork belly is the cut that contains the highest fat content, as we can clearly see the layers of fat on it. However, the fat and calories content of pork belly is the second highest among these pork cuts. Pork jowl has the highest fat and calories content. Bbq pork jowl is a popular dish in Hong Kong, the tenderness and juiciness of the pork jowl becomes everyone's favourite. We can barely see the layers of fat on the pork, however 100g of pork jowl contains 655kcal and 70g of fat, which 100g of pork belly only contains 517 kcal and 53g of fat. As a result, the fat content of pork jowl is 1.3 times the pork belly.

Friendly reminder: The preparation and cooking methods also affect the fat and calories content in the dishes. Many dressing and seasonings are high in fat, sugar and sodium content. Instead, we can choose to use some natural seasonings, such as ginger, spring onion and black peppercorns for seasoning. Moreover, boil, steam and stir fry are better cooking methods for preparing meals.

Negimen Team is always here to support and provide healthy eating tips. Visit our website, subscribe and follow for more information! Please feel free to leave us a comment if you have any enquiry.

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